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240726

CrossFit Montgomery – CF

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GENERAL WARMUP

1 set:

1:00 row, bike, or ski

10 leg swings/leg (across the body)

10 leg swings/leg (forward and backward)

10 lying toes-to-bars

1 set:

1:00 row, bike, or ski

10 good mornings

10 hanging knee raises

1 set:

1:00 row, bike, or ski

20 mountain climbers

10 kipping knee raises

1 set:

1:00 row, bike, or ski

10 jumping squats

10 toes-to-bar reps or attempts

SPECIFIC WARMUP

POWER CLEAN | 6:00

6 clean deadlifts

6 muscle cleans

6 tall power cleans

6 hang power cleans

6 power cleans

SKILL WORK

Hang Power Clean (EMO 10M)

MINI ROUND

1 set:

3 power cleans

6 toes-to-bars

– Use workout load and variation.

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 10:

5 power cleans (135/205 lb)

10 toes-to-bars

INTERMEDIATE

AMRAP 10:

5 power cleans (105/155 lb)

10 toes-to-bars

BEGINNER

AMRAP 10:

5 power cleans (65/95 lb)

10 hanging knee raises

COOL DOWN

2 sets:

:30 scorpion stretch hold/side

:30 pigeon stretch/leg

WORKOUT